Pride – Workouts for the Week

 In Competitors - Pride

Monday

Strength
Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes

Oly Development with LOWA

Wednesday

Strength
Three sets of:
WTD Pull Ups x 3-4 reps @ 2111
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds

WOD
Five sets for times of:
Row 500 Meters
15/10 Handstand Push-Ups
15 Toes to Bar
5/3 Muscle-Ups
Rest 4 minutes

Thursday

Athlete Games – Qualifier 1 

INDIVIDUALS | MASTERS 35-39 | MASTERS 40-44 | MASTERS 45+ | SCALED | SCALED 35-39 | SCALED 40-44 | SCALED 45+

In 20 minutes complete 100 rower jumping burpees.
Then, in the remaining time, row as far as possible.
The score for this workout is the total distance rowed in meters.
To clarify, the score is the number displayed on the rower monitor once the rower stops counting meters, which it will do for a number of seconds after the athlete stops rowing at the 20 minute mark.

Saturday

Gymnastics
Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
+
Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

WOD
“Ten Minute Capacity Test”- Courtsey of my man OPEX(James Fitz)
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 69/40kg. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:
Row Cals =
Pull-Ups =
Squats =
STO =
TOTAL =

Sunday

Strength
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

Oly Intense
In 5 attempts, build to a heavy Muscle Snatch
+
Five sets of:
Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
(from just above the knee)
Rest as needed
+
Five sets of:
Power Clean + Push Jerk @ 75-85% of 1-RM C&J
Rest as needed

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